You may not think about hot flashes until you’re in the middle of one that hit without any warning signs, and then you’re desperately trying to figure out how to remedy it. Being proactive and knowing what triggers to avoid is just as, if not more, important than treating a hot flash once it has struck. Menopause may be inevitable, but there are plenty of things you can do to at least reduce the number of hot flashes you have to endure. Here are some of the most common triggers that may bring on this symptom of menopause, and how you can work to avoid them.

Your Environment

If you live in an area that is typically hot, or if you’re in a building that has the heat on high, you are more likely to experience hot flashes. Dress for the weather, have drinking water available, and when possible, use air conditioning.

Hot Food and Beverages

Both hot in temperature as well as spicy food can be potential triggers for hot flashes. Whether it’s a bowl of soup, coffee, hot tea, or hot sauce, your body temperature will climb due to the temperature of what you’re consuming, and due to the heat that is produced when your body is digesting. In addition to the heat of coffee, caffeine has also been known to make individuals more prone to hot flashes.

Smoking

You already know about many of the negative effects smoking can have on your body, and triggering hot flashes is another one you can add to the list. For avoiding hot flashes, cigarettes and secondhand smoke should always be avoided.

Dehydration

Staying hydrated is important at all times, no matter what’s going on in your life, but it is especially important while your body’s hormones are constantly fluctuating. Drinking plenty of water is good for your overall health, and consuming cool or cold water will aid in keeping your body at a good temperature for avoiding hot flashes.

Hot Tub or Bath

Although this can be extremely relaxing, the hot and steamy environment will quickly escalate your body’s core temperature. As was mentioned previously, this can potentially lead to, yes, a hot flash. Every woman’s body will respond differently to different possible triggers. Ideally, it is a good idea to steer clear of every item listed, but we know that’s not always possible. Be mindful of these and when you discover which ones you are affected by, you will know what to avoid. Be sure to read our blog on hot flash remedies. If you’d like to know more about clinical research being conducted for hot flashes, click here.

If you or a loved one suffer from having high cholesterol, you know there’s a whole list of foods that your doctor has probably told you not to eat. There are plenty of foods that can lead to high cholesterol, but what about the foods you should eat? Rather than focusing on what not to do, let’s take a look at some of the things you can eat that will help reduce bad cholesterol (LDL) – all of which are still pretty tasty. So, here are seven foods you can feel good about eating.

Nuts

Here’s a food that’s perfect for snacking, and will help reduce your cholesterol levels. A study conducted by the American Journal of Clinical Nutrition showed a significant reduction in LDL when participants consumed walnuts or almonds. Although these nuts are good for your heart, they are high in calories, so portion control is key here.

Oats

Changing up your breakfast a bit could be a big factor in lowering cholesterol. Adding two servings of oats to your morning meal could reduce LDL by about 5% in just six weeks. The key player in oats is a substance called beta-glucan that absorbs LDL, which is later excreted by the body.

Salmon and Fatty Fish

If you’re not getting sufficient amounts of Omega-3 in your diet, here is the perfect opportunity to increase your fish oil intake while decreasing your bad cholesterol. Omega-3 has been shown to fight heart disease, dementia, and a number of other health risks. When you replace saturated fats with the ones found in salmon, sardines, and herring, you may be able to raise HDL (that’s the good kind) by as much as 4%.

Beans

Surely you heard the little rhyme when you were a kid. Well, beans truly are good for your heart. Research was conducted at Arizona State University Polytechnic and they discovered that adding half a cup of beans to soup has the potential to reduce total cholesterol by as much as 8%.

Garlic

Not only is garlic capable of making just about any dish delicious, but it’s also great for lowering LDL. It can help prevent blood clots, reduce blood pressure, and fight infections. New studies have found that it can help stop artery-clogging plaque early on by preventing cholesterol particles from clinging to artery walls. Two to four fresh cloves a day are recommended for maximum potency.

Spinach

Commonly referred to as a superfood, spinach is packed full of lutein which is found in dark leafy green vegetables and egg yolks. Lutein was already known for its many benefits to our eye health, but now research says that consuming just half a cup a day of foods rich in lutein can help your body guard against heart attacks by fighting off cholesterol invaders that may cause clogging.

Avocado

While not quite as diverse as garlic, avocado is delicious, versatile, and a good source of monounsaturated fat, which is a type of fat with the potential to raise HDL while lowering LDL. Additionally, avocado is rich in beta-sitosterol, a plant-based fat that lowers the amount of cholesterol the body absorbs from food. Like nuts, these tasty fruits are a little high in calories, so moderation is key here once again. Eating healthy often gets a bad rap for being bland or boring, but all of these foods – especially paired with the right recipe – can be made into an amazing meal. There are many great websites that have several terrific recipes, so take a look around and find the heart-healthy recipe that’s perfect for you. And, if you’d like to learn about the latest clinical research for high cholesterol, click here.

If you are one of the three-quarters of women who experience hot flashes as a symptom of menopause, you know how uncomfortable they can be, and what kind of impact they can have on your daily activities. The sudden rise in temperature, night sweats, nausea, headache, or any of the other burdens of hot flashes can strike day or night, and can make you miserable for as little as a few seconds, or up to several minutes. Menopause is a naturally occurring part of life for any woman, so rather than simply dealing with hot flashes, find out what you can do to minimize their effect and frequency. Many women have found hormone replacement therapy to be an effective menopause treatment, but you may be able to find relief with these five natural remedies.

Stay Cool

Seems pretty obvious, right? While your body is going through the many changes of menopause, it can be sensitive to slight increases in core temperature. It is a good idea to dress in layers, so that you can remove a layer if you start to feel warm. Summer is quickly approaching, so using fans and air conditioning will be an essential part of keeping cool. If you have control of the temperature settings, try lowering it a bit, and if you think a hot flash may be coming on, try sipping on a cold drink.

Eat Healthy

There are a number of foods out there that have been found to contribute to hot flashes. Certain things like dairy products, meats, caffeine, alcohol, and spicy foods can all possibly increase your chances of experiencing a hot flash. Once you’ve identified your triggers, it will be easier to avoid them. Instead, go for non-GMO soy foods to satisfy your body’s need for protein. Foods like soybeans and other products that contain estrogenic compounds (genistein and daidzein) may be able to help control hot flashes.

Reduce Stress

Even in non-menopausal women, stress may lead to hot flashes due to an increase in body temperature caused by adrenaline being released into the blood. The hormonal levels in menopausal women are constantly changing, and this can lead to chronic stress. Reducing stress could help relieve hot flashes. Try meditation, slow deep breathing, listening to calming music, or other stress-reducing activities.

Vitamin E Intake

Vitamin E has been shown to reduce the intensity of hot flashes experienced by menopausal women. A study performed by Tarbiat Modarres University tested the effects of vitamin E on 54 patients. Upon completion of the study, it was found that patients who took the vitamin E soft gel cap experienced a reduction in the severity of hot flashes.

Dress Comfortably

Tight fitting or warm clothes can make hot flash symptoms worse. Women should opt to wear loose clothing that is light and airy, especially around the vaginal and abdominal areas. Stay cool and comfortable to reduce the number of hot flashes you may experience during the day. Following these recommendations can be a great way to find relief from hot flashes. If you experience severe episodes, you should consult your doctor to find out what other options are available. Additionally, you can learn more about clinical research for hot flashes here.

There’s no doubt, our pets are some pretty amazing creatures. After a long day, you can always count on them to greet you with a warm heart and a cold nose. Having a pet has been shown to help with many things, from lowering blood pressure to detecting changes in blood sugar levels. So, it only makes sense that pets may be able to help those who suffer from migraines as well. If you are one of the more than 37 million Americans that suffer from migraines, here are some of the possible benefits of having a furry friend.

Chemical Change

The same way pets can help with depression and anxiety, whenever you interact with a furry or feathered companion it causes oxytocin to be released. This same chemical that is generated at childbirth can have a variety of positive effects. Due to the many benefits of an animal’s presence, researchers have looked into other areas like behavioral, mental, and heart-related issues.

Great Company

Dogs and cats can form strong bonds with their owners. When someone is suffering from a migraine, rather than spending long hours in a dark room alone, their pet can offer relief through keeping them company. This companionship has the potential to improve a migraine sufferer’s outlook and daily life.

Welcome Distraction

Oftentimes when we are suffering from pain, sadness, or any kind of discomfort, a distraction can help put our focus on something other than what’s bothering us. When pet owners focus their attention on their pet, it may help alleviate some of the pain of a migraine. Whether it’s simply petting them to calm yourself, or watching them play, their ability to distract and bring joy are great. The socialization and affection we get from these animals are great as well; pets can help prevent a migraine sufferer from feeling alone, offering comfort as they battle chronic migraine pain.

Positive Outlook

Caring for a pet can offer a sense of purpose as they are a responsibility. When someone suffers from chronic pain, it can become difficult to get motivated to get up and moving. Having to get up to feed, walk, or interact with a pet helps give migraine sufferers the mobility they need to keep muscles and tissues conditioned, and can improve circulation, joint health, and more.

Each individual who struggles with migraines is different. Pets may not be a good fit for everyone, but if you’re an animal lover, the list of benefits is quite substantial. Be sure to read our 3 Pill-less Remedies for Migraine Headaches blog post for other ways you can manage migraines.

To learn more about clinical research for migraines and other topics, click HERE or call us directly at 817-281-4156.

As one of the seven macrominerals, magnesium plays a big part in our everyday lives and the effort to stay healthy, so it’s important to get enough and avoid a magnesium deficiency. There are many magnesium rich foods, but if you’re going to take a magnesium supplement, it’s a good idea to check with your doctor first. There are many possible benefits of magnesium and for almost every part of the human body. For now, we’re going to focus on heart health and magnesium’s role in those affected by diabetes.

For Your Heart

Magnesium is key for muscle health and your heart is no exception. In addition to aiding in muscle strength, magnesium also helps with the transmission of electrical signals from the heart to the body. With proper magnesium intake, the risk of atherosclerosis and hypertension may be reduced.

Many studies have recently shown that if large amounts of calcium are consumed without proper magnesium levels, the risk of arterial calcification, cardiovascular disease, and kidney stones increases. Individuals with the greatest magnesium intake were shown to have a 58% lower chance of developing coronary artery calcification and a 34% lower risk of abdominal artery calcification.

If magnesium is quickly administered after a heart attack, the risk of mortality is lessened. Additionally, magnesium has been used as part of congestive heart failure treatment in order to reduce the possibility of arrhythmia (abnormal heart rhythm).

For Diabetes

Magnesium is a key component in metabolizing glucose and carbohydrates, so understandably magnesium levels can have an effect on diabetes. Many studies have shown the inverse relationship between appropriate magnesium levels and the risk of diabetes. Keeping within a healthy range, For every additional 100 mg/day – keeping within a healthy range – the risk of developing type 2 diabetes goes down by 15%. Most of the magnesium in the studies was taken in by food, not supplements. When 300 to 365 mg of magnesium were consumed each day, an increase in insulin sensitivity could be found.

Additionally, researchers found that low magnesium levels led to impaired insulin secretion and sensitivity to insulin decreased.

Magnesium has been shown to have many other benefits as well. From migraines to bone health, magnesium places a significant role in your body’s well being. Most health professionals recommend getting your magnesium from your diet if possible. You can see some foods that are high in magnesium HERE.

To learn more about clinical research for diabetes and other topics, click HERE or call us directly at 817-281-4156.

Most Americans have suffered from a form of back pain at some point in their life and many live with it daily, so don’t worry, you’re not alone. Unfortunately, there are many things that we do in our everyday life that can contribute to back pain. Whether it’s a sore muscle, a pinched nerve, or something with your spine, there are many contributors to back pain. The best place to start in managing back pain is to know the possible causes. When you know the source, it is easier to avoid back pain triggers, so let’s take a look at some of the most common contributors.

Sciatica

If you experience back pain after working out or doing heavy lifting, it is usually caused by straining a muscle, but it is possible the pain could be a result of a bulging or ruptured disc. If this disc presses against the sciatic nerve it can cause pain from the buttock all the way down your leg, and this is called sciatica.

Posture

Your mom wasn’t just giving you a hard time when she told you to sit or stand up straight. Your back is best at supporting weight when you’re not slouching. When you’re standing, keep your weight evenly distributed on both feet. The ideal conditions for sitting are good lumbar support, shoulders back, and a low stool for your feet.

Work

Whether you are doing heavy lifting or sitting at a desk, your job can contribute to your back pain. A physical job that involved lifting, pullng, or twisting can all contribute to back pain. The same can also be said for your office job, as we mentioned earlier about posture. An uncomfortable chair or a tendency to slouch can lead to a hurting back.

Arthritis

Osteoarthritis can certain impact your lower back. There are circumstances where arthritis on the spine can cause the area around the spine to narrow, this is referred to as spinal stenosis.

Osteoporosis

Bag

Purses, backpacks, briefcases can all add to your back pain. Even though these items generally rest on our shoulders, your back is the one carrying the weight of your upper body and anything resting on it. Day after day of literally shouldering the burden – in this case, the weight of your bag – can certainly put some strain on your lower back.

Workout

A hard workout at the gym, golfing, or playing softball are some most common ways to overextend muscles in the back, which can lead to low back pain. If you are mostly sedentary during the week, this can increase the odds of injury when you spend hours at the gym, golf course, or softball fields.

These are some of the most common contributors to back pain. They say knowing is half the battle, and knowing what can cause back pain will help you in avoiding some of these triggers. If you experience severe back pain, it is best to see a doctor to be sure your pain is not something more serious.

To learn more about clinical research for low back pain and other topics, click HERE or call us directly at 817-281-4156.

If you are among the more than 37 million Americans that suffer from migraines, you know that they make your life much harder than it needs to be, and they can sometimes stop you dead in your tracks. Lights become too bright and noises become too loud. They are sometimes accompanied by dizziness, nausea, and/or vomiting. Migraines are unpleasant and anyone who’s ever had one would love to be able to prevent & avoid them. We’ve compiled some helpful tips that may aid you in preventing your next migraine.

Exercise Regularly

This one is key in preventing numerous health-related issues, and migraines are no exception. Keep it moderate, though; intense workouts can actually cause migraines. Try and stick to stress-reducing workouts like yoga, light aerobics, or tai chi. Make sure to stay hydrated during your workout.

Reduce Exposure to Loud Noise and Bright Lights

As we mentioned, everything seems to be amplified whenever you experience a migraine, so it’s a good idea to avoid things like flashing lights, loud music, or anything else that may cause sensory stimulation. Avoid long periods of watching TV or staring at the computer screen, and give your eyes a break.

Headache Journal

The more observant you are of when you get a migraine, and what may have been the cause, the more likely you are to be able to avoid those triggers in the future. Keep note of what food and drink you’ve consumed, the weather, your exercise routine, medications, etc. When you start to notice patterns, avoiding the next migraine can be a bit easier.

What You’re Eating

There are specific foods that can contribute to getting headaches. Some of these things may be some of your favorite items, but chocolate, sweeteners, cheese, processed meats, red wine, and dark-colored alcohol have been known to bring about headaches. So if you do consume any of these, be sure that you pay extra close attention, and record it in your headache journal. Take a look at our Is Your Diet Causing Your Migraine Headaches? blog entry for more insight.

Supplements

Along with avoiding certain food items, you’ll want to make sure you are getting the proper nutrients that your body needs. There are certain herbs and minerals that can help you in preventing migraines. Magnesium deficiency is a common factor when it comes to many folks getting migraines, so be sure to include a magnesium supplement in your daily diet. Your doctor can recommend other supplements that may help ease symptoms brought on by headaches.

Depending on the Weather

The weather can certainly be moody at times, and when it decides to change it can have an effect on your potential for migraines. Hot temperatures, rainy days, and high humidity are capable of prompting headaches. So, if you can’t avoid being outside during these times, try to limit the amount of time you’re exposed to these elements.

Keep on a Schedule

Don’t skip meals. Sometimes this can be difficult with the busy and fast-paced lives that we lead. It’s recommended that you eat within an hour of waking up. You don’t have to have a full meal every time, but it’s a good idea to try and eat every three to four hours. Drink plenty of water, and don’t let your body get too hungry, as these can both lead to a headache.

Along with keeping your body fueled, you need to keep it well-rested also. Lack of sleep can provoke symptoms. Again, this can be tough with a busy life, but it’s in your best interest to get seven to eight hours of sleep whenever possible.

Say No to Stress

This is not always within your control, but you can control your reaction to it. As you can imagine, stress is commonly associated with migraines. We’ve mentioned in another blog entry, yoga can be very beneficial in the fight against migraines, as is the case with meditation.

Follow these tips and have a solid plan; you’ll be surprised by the difference it can make.

Migraines are one of our most commonly studied topics. Learn more at Protenium.com.

Although type 2 diabetes can be very manageable, it’s nothing to take lightly, which means it’s crucial that it’s detected as early as possible. It is estimated that 29 million Americans have diabetes, and 1 in 4 of those are unaware that they have it, according to the CDC. That means there are more than 7 million Americans who are not receiving the proper treatment, not making the proper lifestyle changes, and are at risk of serious complications. It may be hard to detect, the symptoms of diabetes – types 1 and 2 – can be fairly subtle. It’s possible to have developed type 2 diabetes and not know for years, so it’s important that you know what symptoms to look for. These are some of the more common signs of diabetes.

Increased Thirst and Frequent Urination

The excess sugar build-up in your bloodstream causes fluids to be pulled from the tissues of your body, which can cause excessive thirst and increased urination. Essentially, your body is trying to flush out the extra glucose.

Increased Hunger

In addition to extra thirst, individuals who develop type 2 diabetes may develop excessive hunger as well. Without proper insulin levels, your muscles and organs may become fatigued. When blood sugar levels drop sharply, the body may think it needs to be fed and will crave more glucose than is necessary.

Weight Loss

Despite the likely increase in food consumption, weight loss can still occur. Individuals may lose 10-20 pounds in a matter of a few months, but not in a healthy manner. The inability to properly metabolize glucose causes the body to use other means, such as protein and calories.

Fatigue

With the extra work your body is putting in to compensate for its glucose deficiency, and if cells aren’t getting the sugar they need, it can cause the individual to become tired and irritable.

Blurry Vision

Elevated blood sugar levels can cause fluid to be taken from your lenses, which may cause difficulty focusing or flashes of light to be seen.

Slow Healing

When someone is diabetic, cuts and bruises might become more difficult to heal, and their ability to fight infections could weaken.

Skin Problems

Different skin conditions, such as itching or darkened skin, may occur with diabetes. Itching may be caused by dry skin or poor circulation. Darkened skin is referred to as acanthosis nigricans and usually occurs in the neck or armpit areas – which may be a sign of insulin resistance.

These are some of the most common signs of diabetes, but you can find other symptoms and more information at www.Diabetes.org. Catching diabetes as early as possible is important to reduce the chances of complications arising from this disease. If you have any of these symptoms, it’s imperative that you see your doctor, and he or she will likely administer a diabetes test in order to check glucose levels.

Learn more about living with diabetes and how you can become a participant in one of our studies!

If you are one of the ⅔ of Americans who suffer from low back pain, you understand how much of an effect it can have on your everyday life. Depending on the severity, even the most basic tasks can be a burden. Many of us spend much of the day sitting, and this can be a big factor in what’s causing your low back pain. We wake up and sit down to eat breakfast, or drink coffee. Depending on your job, you might spend most of your day sitting at your desk. The commute to and from work involves more sitting. Sitting For lunch. Sitting for dinner. You see where this is going. We spend much of the day in one position and our muscles do not get to move and stretch as often as they should, which shortens your hamstrings and iliopsoas muscles.

We’ve mentioned the benefits of yoga before, with our 5 Yoga Poses for Migraine Headaches. We’d like to tell you about 5 more yoga poses; these ones are geared toward low back pain relief. You can do all of these from home, so you don’t have to worry about spending money on a class. There are many benefits to yoga, including:

Improving posture

Eliminating muscle imbalances

Reducing stress levels

Lowering blood pressure and heart rate

Improving your physique

If you have a slipped disc, or severe back pain, be sure to consult your doctor before trying these moves or anything that involves deep forward bends.

Supine Hamstring Stretch

While on your back, bend your right knee inward toward your chest, and place a strap or rolled-up towel around the ball of your foot. Straighten your leg skyward. Push both heels outward. If your lower back feels strained while doing this, place your left foot on the ground and bend the left knee. Hold this position for 3-5 minutes, then do the same with the left leg.

Two-Knee Twist

Again while on your back, bring both knees toward your chest, and extend your arms into a “T.” While exhaling, lower your knees to the ground, to your right side. Both shoulders should remain firmly pressed to the ground. If you are having trouble keeping your left shoulder down, lower knees away from your right arm. Hold this position on each side for 1-2 minutes.

Sphinx

For this move, lie flat on your stomach and prop yourself up on your forearms. Your elbows should be aligned directly under your shoulders. Push through both your palms and the top of your feet, while pushing your pelvis forward. Be sure to breathe through the sensations you feel in your back. This move will help with blood flow to your lower back. Hold pose for 1-3 minutes.

Thread the Needle

For this one, lay on your back and bend both knees, while keeping both feet on the ground. Pull your right knee toward you, lifting your foot off the ground. Cross your left leg on top of your right quad. Your left calf should be parallel to the ground. As the name suggests, thread your left arm between your legs, and with your right arm on the right side of your thigh, lock your fingers while pulling slightly toward your body. Your knee should be roughly at a 90-degree angle. Hold for 2-3 minutes, then repeat on the other side.

Legs Up the Wall

While in a seated position, scoot your buttocks all the way against the wall, then bring your feet and legs up the wall. This move drains stagnant fluid from the feet while relaxing your lower back muscles. Hold for 5-10 minutes.

As you relax, focus on your breathing. Like working out, or getting a massage, breathing is key. After this beneficial stretching is completed, be sure to drink plenty of water to help flush out any toxins. For best results, be sure to do these stretches regularly. We hope that these stretches aid in making your low back pain more manageable.

You’ve been diagnosed with Type 2 Diabetes, and understandably you may feel shock, anger, sadness, or helplessness. Yes, it can be serious. It’s nothing to take lightly, but it is very manageable, and you can absolutely lead a normal life. If you’ve read any of our articles regarding Type 2 Diabetes, you know that healthy eating and regular exercise are key to living with diabetes. Now that you know, you can take the first steps toward feeling better and living a longer life. We’d like to help alleviate some of the stresses, and worry out of being newly diagnosed with five of the first steps you should take.

Get a Second Opinion

There’s no guarantee that the second test will yield different results, but there could be a chance that a mistake was made during the test. In the event that a lab error was made, or you ate or drank something before the test, there is a possibility that the first test may be inaccurate. The hemoglobin A1c test measures glucose levels over a three month period, and is generally accurate even if administered soon after meal consumption. However, with something as life-changing as diabetes, a second opinion is always recommended.

Select Your Team of Professionals

In addition to routine visits to your primary-care physician, you’ll likely be visiting with other professionals, such as a dietitian or diabetes educator. This group will play a vital role in helping you achieve healthy blood pressure, cholesterol, and blood sugar levels, and then maintaining them. They’ll also make sure you know how to check your blood sugar at home.

Begin Medication

Once you’ve confirmed diagnosis and assembled your team, it’s time to begin medication. Metformin was approved by the FDA in 1994, and is the most common treatment option for those with Type 2 Diabetes. This is generally the first drug prescribed, due to its low risk of side effects. If blood sugar doesn’t change as it should with this medication and healthy lifestyle changes, a different drug may be prescribed. If you are a male over the age of 50, or a woman over 60, the ADA recommends a low dose of aspirin to reduce risk of heart attack, but be sure to consult your physician.

Diet and Exercise

Be sure to read our article dedicated to this topic. Healthy eating and regular exercise are two of the most important lifestyle changes that you can make once you’ve been diagnosed. Losing 5-10 percent of body weight can make a huge difference in managing your diabetes.

Regular Exams

Although most complications can be avoided with proper treatment and healthy choices, it is a good idea to get annual eye and foot exams for early detection of problems that could lead to blindness or amputation. Additionally, the ADA suggests that those with diabetes get screened for kidney disease each year.

We know being diagnosed with Type 2 Diabetes can be a scary time, but you’ll be pleasantly surprised how normal a life you can lead if you keep a positive attitude, and stay on top of treatment and healthy living. Keep in mind, these are not your only options.